Fri – 20/9/19

Warm Up

3 Spiderman + Hamstring Stretch each side
15 Slow Air Squats
2 Seconds Spiderman + Hamstring Stretch each side
10 Slow Air Squats
1 Seconds Spiderman + Hamstring Stretch each side
5 Slow Air Squats

Rower game

  • In pairs row 1000m
  • Alternate every 100m
  • Goal is to land exactly on each 100m mark (100,200,300 etc)
  • for every m under or over do an airsquat penalty

Wod – “Air conditioning” – For Time

On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (22.5/15)
40 Air Squats
20/15 Calorie Row

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